I don't care for metabolic calculations, that aside, not much has changed with how to get lean over the years.

It requires hard work and consistency, much like it always has. Simpliest way to find YOUR maintainence is to track your diet for a few weeks while your scale weight remains stable. That is your maintenance. Then adjust accordingly to make a caloric deficit (create most of the deficit by dropping carbs, but also make sure you clean up your diet as well if you are consuming junk). Getting lean is mostly a diet issue, don't go too nuts with cardio.

Make adjustments as scale weight, performance in the gym and the mirror dictate:
1) If you are doing well in the gym, but the scale is steady, then adjust calories down.
2) If you are losing weight and losing strength rapidly, then adjust calories back up a bit
3) If you are doing well in the gym, and you are happy with the mirror while the scale drops about 1 pound a week, then keep calories where they are.

__________________James 1:16-17 ESVDo not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights With God's help...Mens sana in corpore sano